Train Like Superman: The Ultimate 5-Day Strength Superman Workout.
You don’t need to be from Krypton to train like the Man of Steel with the superman workout.
Inspired by Superman’s legendary strength, power and endurance, this five-day workout combines classic compound lifts with targeted accessory exercises and cardiovascular conditioning. Each day focuses on a different challenge, giving you a full week of training designed to test strength, stamina and determination.
This is a high-volume workout, so choose weights that match your current fitness level and experience. Exercises, resistance and volume can also be modified as needed.
Ready to find your super strength?
Monday: Chest
Start the week by building upper-body pushing strength. Monday’s workout centres on the bench press before moving through accessory exercises that challenge the chest from different angles.
| Exercise | Sets & Reps |
|---|---|
| Bench Press — Warm-Up | 2 × 12, 10 |
| Bench Press — Working Sets | 3 × 5, 8, 10 |
| Cable Chest Flyes | 3 × 10 |
| Incline Bench Press | 4 × 12, 10, 8, 6 |
| Weighted Dips | 4 × 8 |
| Hammer Strength Decline Press | 3 × 12 |
Training focus: Chest strength, pushing power and muscular endurance.
Tuesday: Arms & Endurance
Tuesday puts the spotlight on your arms with dedicated biceps and triceps work before taking your workout to the bike. The combination adds an endurance challenge to a traditional strength-training session.
| Exercise | Sets & Reps |
|---|---|
| Preacher Curls | 4 × 12, 10, 8, 6 |
| Seated Overhead Tricep Extensions | 4 × 12, 10, 8, 6 |
| Reverse-Grip Tricep Cable Pushdowns | 3 × 12 |
| Standing Alternating Dumbbell Curls | 4 × 10 each arm |
| Dumbbell Skull Crushers | 3 × 10 |
| Bike | 5–10 miles |
Training focus: Arm strength, muscular endurance and cardiovascular conditioning.
Wednesday: Legs
Every superhero needs a strong foundation. Wednesday is dedicated to the lower body, combining squats with unilateral and posterior-chain movements to challenge strength, stability and control.
| Exercise | Sets & Reps |
|---|---|
| Back Squat — Warm-Up | 2 × 12, 10 |
| Back Squat — Working Sets | 3 × 5, 8, 10 |
| Leg Press | 4 × 12, 10, 8, 6 |
| Bulgarian Split Squats | 4 × 8 each leg |
| Cable Pull-Throughs | 3 × 12 |
Training focus: Lower-body strength, stability and muscular endurance.
Take your training further
Ready to take your training further? Connect with one of our Personal Trainers for personalized guidance, expert coaching and a training plan built around your goals.
Ready to take your training further? Connect with one of our Personal Trainers for personalized guidance, expert coaching and a training plan built around your goals.
Take Your
Training Further
Thursday: Shoulders & Endurance
Thursday brings strength, power and conditioning together. After building shoulder strength with the overhead press, explosive movements add another dimension before you head to the pool for an endurance finish.
| Exercise | Sets & Reps |
|---|---|
| Overhead Press — Warm-Up | 2 × 12, 10 |
| Overhead Press — Working Sets | 3 × 5, 8, 10 |
| Seated Straight-Arm Front Raises | 3 × 10 |
| Power Cleans | 4 × 12, 10, 8, 6 |
| Barbell Shrugs | 4 × 8 |
| Kettlebell Swings | 3 × 12 |
| Swim | 800–1,200 m |
Training focus: Shoulder strength, explosive power and cardiovascular endurance.
Friday: Back
Finish the training week strong. Friday begins with the deadlift before moving into rows, pulldowns and pull-ups that challenge your back and pulling strength from several angles.
| Exercise | Sets & Reps |
|---|---|
| Deadlift — Warm-Up | 2 × 12, 10 |
| Deadlift — Working Sets | 3 × 5, 8, 10 |
| Wide-Grip Cable Rows | 3 × 10 |
| Close-Grip Cable Pulldowns | 4 × 12, 10, 8, 6 |
| Wide-Grip Pull-Ups | 4 × 8 |
| Hammer Strength Single-Arm Pulls | 3 × 12 |
Training focus: Back strength, pulling power and posterior-chain development.
Saturday & Sunday: The Superman Workout Rest and Recover
After five days of training, it’s time to give your body an opportunity to recover.
Use the weekend to prioritize sleep, hydration and nutrition. Light walking, stretching or mobility work can keep you moving without adding another demanding workout.
Remember: recovery isn’t time away from your training. It’s part of your training.
Find Your Inner Superman
Strength isn’t built in a single workout. The Superman Workout is a routine.
It comes from consistently showing up, challenging yourself and giving your body the opportunity to recover and adapt. Some days you’ll put more weight on the bar. Other days, completing the workout itself will be the accomplishment.
No matter where you are in your fitness journey, focus on your own progress and keep moving forward.
You might not be able to leap tall buildings, but you can become stronger than you were yesterday.
So lace up, power up and take on the challenge. Up, up and away!
Ready to get started? Join MOVATI Athletic and take advantage of our current special offer.
Already a member? Connect with one of our Performance Coaches for customized programming, complete your Game Plan Session, or join a seminar with one of our fitness professionals.
Story Credit: Anthony Cozzetto, Social Media Specialist & Tyler Loucks, National Manager, Performance Coaching
The Superman workout is a fun approach to training. Always consult your health professional. MOVATI’s trainers and/or consultants are not health care providers and do not provide medical diagnosis, treatment or medical advice. Trainer and consultant tips are not intended to replace the advice of a qualified health care professional.
